Although knee pain is common as you age, it doesn’t have to be inevitable. There are ways to prevent this from happening as you get older. And if you already have knee pain, there are ways to manage and manage it.
What causes knee pain?
Although many things can cause your knees to hurt, arthritis is often to blame. Osteoarthritis, which causes the protective tissue (also called cartilage) in your knee to wear off, is common in older adults.
Your knees absorb shock with every step you take. You can expect your knees to take about 1½ times your body weight, which can add up quickly. With regular wear and tear and the pressure your knees handle, the cartilage pads in your knees (called menisci) can weaken.
After the cartilage wears out, your bones rub against each other. This can lead to swelling, stiffness, and pain.
Nicholas A. DiNubile, MD, a best-selling author and orthopedic surgeon with the American Academy of Orthopedic Surgeons, says knee pain is not normal but not uncommon with age.
“It’s very common with age,” he says. “It’s hard to find someone who’s been active in old age and who doesn’t have as little crunch under the kneecap when they bend and straighten their knee or when they go up and down stairs.”
Daniel Valaik, MD, orthopedic surgeon and assistant professor at Johns Hopkins University, agrees.
“We mostly think of osteoarthritis as a kind of mechanical wear and tear on the joint,” he says. “It’s like a car tire. At 40,000 to 50,000 miles, these levels will only wear out. Even if you get great tires, they will wear out. “
You are more likely to have knee pain if you:
In addition to osteoarthritis, there can be other reasons for your knee pain. Your knee may be sore because of:
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Ways to prevent knee pain
There are also ways to stop knee pain before it occurs. Things like building muscle, avoiding sugary soda and energy drinks, quitting smoking, and losing weight can all help prevent knee pain. Some suggestions include:
Avoid flammable foods. DiNubile says it’s a good idea not to eat inflammatory foods.
“When you eat a lot of processed foods, you are prone to more systemic inflammation, and that can affect your joints,” he says. “Diet is a factor here.”
This is one of the reasons the Mediterranean Diet is used to treat arthritis and joint pain, DiNubile says. The Mediterranean Diet is an eating plan that focuses on fruits and vegetables, whole grains, yogurt, red wine, some fish, and healthy fats like nuts and olive oil. This diet encourages people to eat anti-inflammatory foods like fish, berries, and olive oil, and limits anti-inflammatory foods like sugar, red meat, and most dairy products.
Build muscles. One of the best ways to help your knees is to strengthen your muscles. This relieves the strain on your knees by allowing the muscles to absorb the shock and also stabilizes your knee joint.
You should try to strengthen your hamstrings and quadriceps – muscles in your thighs – as well as your core and hip muscles.
Throw away the soda and energy drinks. About 80% of the cartilage in your body is made up of water. When you don’t drink enough water, your body has to use the water in your cartilage and other areas, which can damage joints like your knees.
Swapping soda and energy drinks for water will keep you hydrated and protect your joints.
Do not smoke. Smoking tobacco can affect your body in many ways. Not only does it increase your chances of developing conditions like cancer or cardiovascular problems, smoking can affect joints like your knees as well. Smoking promotes inflammation in your body, so if you injure your knees it can be harder to heal.
Lose weight. If you’re overweight, losing weight can also help take pressure off your knees. Each additional pound of weight adds about 4 pounds of pressure. For example, if you gain 10 pounds, you are putting about 40 pounds extra pressure on your knees.
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“A 10 pound weight loss in people who are really heavy can really slow the progression of arthritis and make them feel better,” says DiNubile.
Valaik agrees, comparing the extra weight to carrying a heavy bag.
“It’s like walking around with a 40- to 50-pound backpack all the time, and it will only lead to arthritis faster,” he says. Losing weight or maintaining a healthy weight is probably the best thing you can do.
What to do if you have knee pain
If you already have knee pain, a few things can make it worse, including activities like:
- Squatting or standing on a hard surface for a long time
- Strong activities like running or basketball
If you have a job that involves squatting for long periods of time or standing on a hard surface, wear gel insoles or cushioned shoes.
Staying active is important, says DiNubile. If you are regularly active, your joint function is maintained, e.g. B. the freedom of movement and the strength of your knees. Choosing the right activities for you can also help. Repeated squats, step-ups, and lunges can “set off fireworks for someone with kneecap problems,” he says.
“If you are overweight and want to get in shape, you might not want to run as it will put extra pressure on your knees,” he says.
Valaik recommends swimming and cycling. DiNubile suggests activities like walking, elliptical training, yoga, and stretching exercises. If you have a fitness program that you like but that is causing you pain, see if you can make changes to continue, he says.
When should I see a doctor?
You should see a doctor if you have knee pain that is constant, excruciating, or severe. If there’s swelling and you can’t bend or put weight on your knee, it’s probably time to schedule an appointment, DiNubile says.
“If you have knee pain – real knee pain that won’t go away in a few days or a week or two – you should probably see your doctor and find out if something is wrong,” says Valaik.
Not all knee pain is created equal. That’s why it’s so important to see a doctor to make the diagnosis, says DiNubile.
“You have to have a specific diagnosis and then, depending on that diagnosis, you will have different treatments,” he says. “The most important thing is that it be checked by someone who knows about knees. Usually this is an orthopedist or a sports medicine specialist. “
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SWELL:
Harvard Health Publishing: “Retire Your Knees.”
Cleveland Clinic: “5 Best Ways To Protect Your Joints As You Age”
Arthritis Foundation: Mediterranean diet against osteoarthritis. “
AARP: “6 Ways To Save Your Knees.”
Mayo Clinic: “Knee Pain: Symptoms and Causes.”
Nicholas A. DiNubile, MD, orthopedic surgeon, American Academy of Orthopedic Surgeons; Author, FrameWork – Your 7-Step Program for Healthy Muscles, Bones, and Joints.
Daniel Valaik, MD, orthopedist; Assistant Professor at Johns Hopkins University.
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